Shape Your Body
Print Workout Here
Who doesn’t love shapes! So does your body! This routine I had a blasty blast with. Making shapes helps the time fly by and well, it’s something different J This routine will be 22 minutes with warm up and workout but if you have time I do a quick ab bonus at the end! If you do the bonus it will take you 28 mins from start to finish, if not, skip to 28 minutes to get in the warm up.
What you will need:
- Just your sexy self and 2 hand weights or an Ugi, I used 10lbs
Warm-Up:
- 1 min of jumping jacks + 1 min of 80’s dance, bring your arms down as you bring your knees up
Workout: 50/10 4 times through
Round 1
- Bicep Circles– Holding a weight in each hand stand in a fighter stance with one foot forward and one back. This helps keep your hips from thrusting forward to help move the weights which in turn keeps your back strong! Bring your hands up and around in a circular motion being sure bring them to 90 degrees and then back down to flat. Switch directions each circle.
- Diamond Jumps– Start with your feet hip distance apart and squat low. Jump up as high as you can and touch your toes together. When you land come back to two feet and land low in your squat so you are gentle on your knees.
Modification: If you can’t jump this you will still squat but instead of the jump when you start bring one foot up and touch to your knee. Alternate legs with each rep. - Triangle Push-Ups – From your knees or toes bring your pointer fingers and thumbs together to make a triangle. Place your hands right under your chest with your hands pointing in and your elbows flaring out. Unlike tricep push-ups when you want your arms to stay in close to your body you now want them to fly to the side. You can do this with your hands on the ball or not.
Modification: You can do these on a wall as well making sure your chest is still coming between that triangle. You can also grab those weights and do tricep kickbacks if you have bad shoulders. - 10 – Mason Twist Sit-Ups – Start on your back and grab opposite elbows making sure your heels stay on the ground start twisting side to side to bring yourself up to a sitting position. Twist side to side as you come back down. Going up and down is 1. You can also bend one knee at a time if that’s easier. Make sure those heels stay down though!
Modification – If you can’t bring yourself up then start sitting up with your legs out and twist back a couple twists and then come back up.
Round 2 50/10 3x through
- Bridge Circles – You will do right side the first time through and left side second time through. On your third time you will alternate legs every 3 reps. Laying on your back lift your toes up and then lift your hips up nice and high. Raise one leg in the air and do little circles with it. Be sure to do circles with your whole leg not just from your knee. Do 25 seconds one way and 25 seconds in the other direction. You will probably think your hips are really high but in reality they aren’t so be sure to constantly be pushing your hips up high.
Modifications: Some people find one legged bridges hard on their knees so keep both legs down and lift your toes up while you lift your hips and just hold them both there. Feel that burn! - Diamond Abs – Sitting up extend your right leg in front of you (you will do left leg the second time through). Place your hands across your chest then lean your body to one side then move straight back then raise to the other side then come back to the middle so you make a diamond shape. Switch directions each time. On the third time through you will switch your extended leg half way through
Modification: If sitting up if hard on your back or hips then lay down keeping your leg extended and crunch up from a flat back position to one side, then lift your shoulders up higher to go to the middle, lower to the other side and then bring yourself back to the middle but don’t come down all the way to resting.
Make it harder? Hold a weight against your chest! - Triangle Abs and Bum – From high plank extend your right leg (left is next then alternate for the 3rd time!) up high then drop it out to the side passed your body then bring it across your body so it crosses over your other leg. You are making a giant triangle with your legs.
Modification: You can also do this from your knees as well.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.High Fives For Sweaxy Times!
Nicole
Done . That’s was a hard one
Great work lady!
Done! Thanks!!
Awesome kendra!
great workout. Thanks Nicole!
Way to go alli!!
Done. Didn’t jump or do the exact ab exercises but got a workout in. I know I “just” had a baby but I feel a bit defeated with my strength and energy. I know I will get it back but it’s a hard feeling to come to terms with considering I worked out until the day I had contractions.
I know Ash but you’re still moving and modifying based on your body and energy now. It will come back and you’ll feel even better than you did before. Hang in there and keep moving. You’ll start to inflate soon :)
That’s was awesome! So sweaty! And so proud of myself for doing the ab bonus! Typically if you say ‘if that’s all you have time for’ I would stop there because I know my children will wake up at any given moment but I went for it and crushed it! Thank you!!
Literally as I hit post comment I heard my son lol shower time shall wait!
That’s amazing Shawna! What a success for you to not be interrupted and pushing yourself that extra bit!! :)
Done , great workout it’s a great energy boost to finish my day with a smile
Love bringing smiles to faces :)
Dripping sweat!
Yeah momma!!
I really enjoyed that one . Thanks Nicole!
Always a pleasure chicka! Rock on!
Loved this one…even with my modifications…
You’re a machine girl!
Great one. I’m a sweaty mess. Loved the new ab workout. Thanks Nicole.
Great work Ash!!
That was fun! Thanks!
Anytime Cat! !
That was great! Had to do some modifications with the abs because my back was bugging me but got through it! Thank you!
Modifications are wonderful! I love that you listened to your body and didn’t over do it! Great job chicka!
Done! Only got halfway through the abs before baby started screaming and I had to stop. But a workout is a workout :) Thanks Nicole!
Totally! Great work lady!!! keep it up!
Done and dripping. That was a good one!
Atta girl!
Great workout I feel good! Thanks Nicole!
Great job Andrea!
Great workout! So sweaty!!!!
Love it!
All done!!
Boom!
nice! feeling proud 28 mins plus i did some arm shoulder rolls while using the photocopier today at work. (only when no one else was around ;)
Amazing Roxanne! you should be proud!
All done!
Atta girl!
Done!
Boom!
Got interrupted about 50 times, but done!!!
That’s the point! Good work lady!!
done! loved it. Thanks Nicole.
Right on Cat!!
Wow that killed after last night workout. Just did first part. Walked my pouch for an hour. Great night. Ty Nicole
That’s what I’m hearing! Glad you’re feeling the burn from both workouts chicka!
All done!
I don’t know how I missed this one April! But great work a month ago! hehe
Done
💪
Yeah momma!